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The Feel of Fall…

Have you been outside yet? We are in that “season” of a 30-35 degree fluctuation of the temperature between morning and afternoon! My son left for school this morning with no jacket, opened the door and was in for a rude awakening πŸ™‚ He toughed it out knowing he could do without a jacket since he knew it would warm up.

This is one of my favorite times of the year, cooler temps and lower humidity! It makes for a more pleasant temperature at the gym as well since we’ve been battling high temps and humidity for the past few months. It’s also a time where I see more people out and about exercising either on the track, on the road and the parks.

Today I start my second week of our Healthy Habits Challenge and my habit this week is to do an extra 30 minute walk sometime during the day. I will definitely look forward to this later on today to de-stress a bit after a long morning…How do you de-stress? And if outside is your go-to, what do you do during bad weather? Do you have a routine at home?

If you’re looking for some accountability “after” the fall turns to winter OR want some now, book a Free Intro where we can discuss some online coaching and training…we want to help you stay active through ALL of the months! πŸ™‚ Have a great Monday!

Work Hard, Eat Clean, Be Blessed!

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No Time to Workout?

Hogwash…that’s an expression my grandma always used when the truth wasn’t being told. So I think it’s a bunch of hogwash when people tell me they don’t have time to workout! YOU are worth 2% of your day…do you know how long 2% is?? It’s 30 minutes!!

You mean to tell me that you can’t set aside 30-60 minutes out of 1,440?? The American Heart Association recommends that people should exercise at least 60 minutes per day in order to fight off heart disease. Look at your lifestyle and be truthful, are you doing what is needed to keep your heart healthy? Are you exercising, eating healthy, staying away from tobacco, and limiting sodium in your diet?

As some of you know, I used to teach PE and I loved having the kids play games that actually taught them something…one particular game is called “Heart Attack Tag” – we had four taggers who each represented a risk factor for the possibility of having a heart attack – too much salt, lack of exercise, junk food and smoking. If you got tagged the first time, you would cross your arm across your chest and it meant you were 25% likely to have a heart attack; get tagged a 2nd time then both arms across your chest (50% likely for an attack). If a player got tagged a 3rd time (75% chance of an attack), then the player would lie on the floor and wait for a “Dr./ambulance” to come help. In order to get back in, the Dr. prescribed “exercise”, usually 5 jumping jacks. Have you ever tried to run around with both arms across your chest?? It’s hard! Think of how hard your heart has to work when proper care isn’t present…if it’s clogged with “junk” then it’s not going to work right.

Do you realize what the number one cause of deaths are in America? It’s heart disease…so don’t you think it’s time to put your heart first? Even if it’s just 2% of your day, you can begin somewhere and help reduce the chances to develop heart disease and other illnesses.

If you aren’t sure where to start, book an appointment with me and we can work something out! We have in person AND online options available to get you started towards a healthier YOU! Book HERE!

Work Hard, Eat Clean, Be Blessed!

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No Excuses!

I was recently working with a personal training client and we had just went over some stats on the progress made over the past two weeks. Yes, weight was lost, BUT when we got down to it, more progress could have been made had the “extra mile” would have taken place.

At the beginning of our PT sessions, I had discussed that “extra homework” would need to be done on the days not at the gym…that’s when the Excuse started rolling in…I’m too busy; I forget; I don’t have the energy…etc…

30 minutes is 2% of your day – TWO!! You mean to tell me that you can’t take 30 minutes for yourself a day to take care of your health whether it be physical or mental?? Hogwash as my grandma would say! You can even break up that 30 minutes into 3-10min sessions of a walk.

What would happen if you exercised ON PURPOSE starting today and just walked for 30min per day for the rest of the month?? One, you could destress a bit, two, you may lose a little bit of weight, and three you’d be taking time for YOU.

I’m challenging you to start the 30 minutes per day challenge and see how you feel at the end of the month…it will become a habit and you will even look forward to doing it! There’s no excuse to not to so GO FOR IT! Have a happy Friday Eve!

Work Hard, Eat Clean, Be Blessed!

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Pushing Out the Negative

Staying on the “taking care of mental health” train of thought, let’s learn how to keep the negative at bay…

Let’s face it, life is usually filled with obstacles that are outside our control. Events that are unforeseen, emergencies we are unprepared for, the list goes on. But there are things we have control over and among them are our thoughts.Β 

Negative thoughts and feelings do a lot of damage, so it’s important to keep them to a minimum. Easier said than done, but here are 3 ways to help stop negative self-talk:

Breathe: If you start thinking negative thoughts, and you are feeling overwhelmed and upset, pause and breathe. It will help by slowing your heart rate by calming you down and giving you some clarity.

Acknowledge it: When you start to have negative thoughts, acknowledge them. You’re not going to stop them by ignoring them. You have to acknowledge them before you can confront them. 

Consider the cause: What’s at the root of these thoughts? Are you afraid? Are you experiencing self-doubt? Why are these thoughts creeping in and why are they stopping you? Take some time to consider where these thoughts come from and confront them.Β 

Focus on the positive aspects of your day…what do you look forward to most? Put that at the forefront of your mind and keep pushing the negative back. You’ve got this! Happy Humpday! πŸ™‚

Work Hard, Eat Clean, Be Blessed!

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Defeating the “Monday Blues”

And other things that get us down…

How many of you dread Mondays?? To be honest, when I was a teacher, I dreaded it! I always counted down the days til Friday because that’s when I could get some downtime. Back in the day, while I loved my job of teaching, I didn’t have the coping mechanisms in place to battle the stresses of raising a family, teaching and coaching.

Everything piled up together led to a poor attitude, lack of motivation and depression. I was stuck and didn’t know how to get out. Enough was enough in 2009, when I finally took back control of my life. I was tired of being sick and tired πŸ™ The pic represents about what I looked like…I may be smiling on the outside, but on the inside I had the blues…

I was a PE teacher so I should know what to do right? I tried…I set off to the gym at 4:30 every other morning to do “weights”; I stayed by the “baby weights” because I really didn’t know what I was doing (we only had the Nautilus machines in college) so I stayed in my little corner. I did some “cardio” on the days I wasn’t in the gym…my version of cardio is definitely not the same as today’s version (just ask the members!!)

Today marks my 10th anniversary of doing CrossFit…I’m in a better place physically and mentally. Everyone goes through a journey and everyone has to start somewhere…my first somewhere was getting sick of doing nothing about it…my second somewhere was wanting to do more for myself so I took the leap and called CrossFit United in Columbia and set up an intro course. BEST decision ever because the rest is history…

I definitely wouldn’t be writing this little piece on this website had it not been for that decision. I fought off a lot of “Monday Blues” back in the day, but today with nutrition and exercise I look forward to EVERY DAY! We are only given this day once and we are only given one body so do something remarkable with it!

Yes, today is Monday, but let’s make it BRIGHT – not Blue πŸ™‚

Work Hard, Eat Clean, Be Blessed!

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Relentless

When you think of this word, what does it mean to you??

*At whatever cost…

*Don’t hold back…

*All or nothing…

*Go until you can’t go any more…

*Determined to win…

*Don’t back down…

Do any of these come to mind? I’m listening to the audiobook, “Relentless” by Tim Grover…The subtitle is what caught my eye when I went to purchase it – Relentless-From Good, To Great, To Unstoppable πŸ™‚

See why it caught my eye?? I find that listening to audiobooks these days is easier for me than reading-so many distractions! So Grover was the trainer for Michael Jordan and Kobe Bryant…He knew exactly what buttons to push to get the most out of both of them (RIP Kobe πŸ™ ). I also finished the documentary, The Last Dance which documents MJ’s ride with the Chicago Bulls…Very good if you haven’t watched it.

In both the series and the audiobook, all of the things I mentioned above come about. These players (well, most) had an internal drive for greatness; you should want the same for yourself! Because you deserve it! You should be relentless in your pursuit of happiness – What makes you happy? Then go for it as long as it is for the greater good!

Think of all the things that you want out of life and start your pursuit of conquering all that you desire. You must know though that in some aspects you WILL have to be relentless and not back down from a challenge! I look forward to seeing the new drive in your actions (if I see you in person or just see you online!) and hope that your relentless endeavors bring you much happiness! Have a great Sunday!

Work Hard, Eat Clean, Be Blessed!

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No Excuses…

This is kind of a continuation post from yesterday where I was talking about being “on” or “off”…which are you? Did you use an excuse today to not complete something that needed to be done?

How many times do you say I couldn’t, I shouldn’t, I didn’t, or I won’t?? Notice what “word” is used there…NOT…a negative! Why do we keep negative thoughts in our heads which leads to excuses? Because it’s a habit and it’s easier than doing the hard things! So many people like to rationalize why they “can’t” do something when really it is because they don’t want to take action on something that is hard.

Today’s…heck this week’s workouts were HARD! But people still showed up and did them! It was 100 degrees INSIDE the gym earlier this week and people still showed up in the afternoon and got their workout in; that’s dedication! I know things come up, but don’t let a silly excuse or something that you’ve conjured up keep you from reaching your goals!

If you can’t make it to the gym, then do SOMETHING! Anything to get your heart rate up and burn some calories…Move Your Body! Do squats or push-ups during commercial breaks; go for a 15 minute walk when the sun goes down; get up 20 minutes earlier and get a walk or run in. Anything to have a “No Excuses” mentality! Having no excuses will help you get to that “on” mode a lot quicker!

Now it’s time for dinner…what’s on your plate this evening?? πŸ™‚ Have a great weekend!

Work Hard, Eat Clean, Be Blessed!